Smart Talk

Fried Egg Glair with Broccoli and Pine Nuts

Registered Dietitian (USA) and Executive Committee of Hong Kong Nutrition Association, Rhoda Ng said, “Broccoli is rich in vitamin C, potassium, folacin, dietary fibre and calcium. Broccoli belongs to the family of cruciferous vegetables, which is rich in phytochemical that may reduce the risk of cancer.”

Ingredients: (To Serve 4)

Skimmed milk

100ml

Egg white

150g

Broccoli

250g

Fresh lily

20g

Enokitake mushrooms

10g

Pine nuts

10g

Seasoning:

Salt

¼ teaspoon

Sugar

¼ teaspoon

Soybean oil

&frac15; teaspoon

Cornstarch

&frac15; teaspoon

Water

Small amount

Cooking Method:

1.

Preheat the oven to 100°C. Bake the pine nuts for 4-5 minutes. Set aside.

2.

Wash the broccoli, fresh lily and enokitake mushrooms. Set aside.

3.

Section the enokitake mushrooms.

4.

Blanch the fresh lily and enokitake mushrooms. Set aside.

5.

Cook the broccoli in the boiling water for 5 minutes and place onto a plate.

6.

Heat wok. Stir-fry the skimmed milk, egg white, fresh lily and enokitake mushrooms with the seasonings and for about 5 minutes.

7.

Top the broccoli with egg white, fresh lily and enokitake mushrooms. To serve, pour the pine nuts onto the dish.

Per serving:

Energy (kcal)

79

Carbohydrate (g)

9

Protein (g)

7

Fat (g)

2

Sugar (g)

3

Sodium (mg)

239

TThe energy and nutrient content is estimated according to the information compiled from the USDA Nutrient Data Laboratory. Values are for reference only.